Category Archives: Diet

September 13, 2013

PREVENT THOSE POST-WORKOUT CRAVINGS.

The more you work out, the more hungry you’re going to feel. However, far too often people overcompensate for exercise and that’s one of the main reasons women don’t get the weight-loss results they anticipate. Try these strategies to outrun your hunger so you can finally cross your weight-loss finish line.

  1. Pack a Snack
    The most important window for refueling is also when you’re the least hungry. A common mistake women make is believing they can just wait for their next meal, so by the time they sit down, they’re starving. If you’ve worked up a sweat for an hour or more, have a little something within 30 minutes of finishing, even if you don’t feel like it. The ideal snack has carbs to refuel your energy stores and protein to help repair muscle tissue (150 to 200 calories) If you exercise for more than 90 minutes, you’ll need a more substantial snack (200-250-calories).
  2. Avoid a Reward Mentality
    Often, we feel that we’ve earned a treat or a big meal after a workout. The problem is that many women wind up taking in more calories than they burn. To avoid undoing all your hard work, stick with your normal fare and portions, then wait 10 or 15 minutes and help yourself to more if you’re still hungry. This will keep you from automatically supersizing your meals. Upgrade quality, not quantity: Treat yourself to fresh blueberries instead of your usual apple for an afternoon snack, or toast a slice of artisan whole-grain bread from the bakery instead of that supermarket loaf.
  3. Clutch a Water Bottle
    That empty-pit feeling in your belly may not be triggered by hunger. The signs of mild dehydration, such as low energy and sleepiness, can dupe your brain into craving food. And because these signals start before you’re even thirsty, it’s important to drink water early and often during your workout. Make sure you take regular sips one to two hours beforehand, during your workout (every 15 or 20 minutes), and drink up afterwards.
September 6, 2013

SURPRISING SUPERFOODS YOU SHOULD EAT # 5.

The final place in the list of surprising superfoods goes to the good-old beet. These colourful root vegetables contain powerful nutrient compounds help protect against many diseases.

Beets
Why?: Beets are rich in folic acid, which has been show to lower levels of homocysteine, an amino acid in blood linked to heart disease.
How to Enjoy: Roast beets to bring out their sweetness. Drizzle them with olive oil and place in a 375-degree oven for 30 minutes to an hour.

August 30, 2013

SURPRISING SUPERFOODS YOU SHOULD EAT # 4.

Do you still top up on oranges for your vitamin C boost? Think again, with number 4 on the list of surprising superfoods.

Kiwis
Why?:
Kiwis have more immune-system-strengthening vitamin C than grapefruits, oranges, or strawberries.
How to Enjoy: Switch out your usual berries with kiwis to put on Greek yogurt, or toss them in your favourite salad.

August 22, 2013

SURPRISING SUPERFOODS YOU SHOULD EAT # 3.

In at number 3 is Chard. A Mediterranean favourite and considered to be on of the healthiest vegetables available.

Swiss Chard
Why?:
This leafy green is loaded with potassium, which helps to balance electrolytes and prevent muscle cramps.
How to Enjoy: Simply saute Swiss chard and garlic in olive oil for a delicious side dish.

August 16, 2013

SURPRISING SUPERFOODS YOU SHOULD EAT # 2.

As a snacking favourite of many dieters, pumpkin seeds also offer great nutritional value, making it number 2 on the list of surprising superfoods.

Pumpkin Seeds
Why?:
Rich in protein and phytosterols, these little treats have been shown to reduce levels of harmful LDL cholesterol.
How to Enjoy: Eat them plain for an afternoon snack or sprinkle some on top of your salad for added crunch.

August 9, 2013

SURPRISING SUPERFOODS YOU SHOULD EAT # 1.

Apples, almonds, broccoli. If you eat the same things every week, you may be missing out on an easy way to boost your health. Many of us pass up foods that are nutritional powerhouses, because we don’t know how to prepare them. Bust out of your culinary rut with number 1 of my disease fighters.

Bamboo Shoots
Why?:
A great low-calorie, high-fibre veggie packed with antioxidants that help ward off cancer-causing free radicals.
How to Enjoy: Find bamboo shoots in the canned-food section of your supermarket. Add to salads, stir-fries, and soups.

July 31, 2013

WATCH THE CONDIMENTS.

Sauces

If you pile your plate with healthy salad and grilled fish or chicken, you may think you’re on a fast track to weight loss. However, it’s the bits on the side that can trip you up.

A dollop of mayonnaise (about 2 tablespoons) caries around 100 calories. Ketchup is better, but depending on how much you use, you could be adding around 50 calories and a whole lot of sugar to your meals.

Why not make your own dressing from fat-free Greek yoghurt instead? And swap normal ketchup for a reduced sugar variety, or use fresh, sliced tomatoes as a garnish instead.

July 19, 2013

BREAK THE HABIT.

You can break your bad eating habits one step at a time. Here are simple solutions for the 7 most common bad eating habits.

  1. Make a plan and stick to it. Consuming the same simple, locally grown or organic foods week to week will help prevent you from resorting to last-minute fast-food (and unhealthy) meals. Avoid using treats, such as ice cream or other sweets, as a reward for a hard day.
  2. Don’t munch on the run. Our brains feel deprived if we aren’t mindful of the food we’re eating. Make a point to eat breakfast and dinner at a table as often as possible. Otherwise, you may end up eating anytime, anyplace – like when you’re lying on the sofa watching TV.
  3. Avoid noshing in the car. You can quickly become trained to eat whenever you’re behind the wheel. Plus, it’s harder to keep track of what you’re eating if you’re driving and munching.
  4. Have a healthy snack, like fruits and veggies, 30 minutes before you eat a meal. It can take as long as half an hour for fullness signals to travel from the stomach to the brain. The sooner you start eating, the sooner your belly will get the message to your brain that you’ve had enough food.
  5. Downsize your dishes. Unless our plates are full, we tend to feel cheated, like we haven’t eaten enough. Try using a side plate instead of a dinner plate to help control those portion sizes.
  6. Bust your eating triggers. If watching your favorite reality show triggers a craving for bowlfuls of your favorite snack, give up eating in front of the TV.
  7. Exercise, exercise, exercise. It will help you maintain a healthy weight, and it can prevent compulsive eating because, like food, it produces stress relief and a feeling of well-being.
July 12, 2013

DON’T CURB YOUR CARBS.

Many of us fear the consequences of carbohydrates and their associations with weight gain have stuck with many dieters.

In fact, this comfort food is an important macronutrient and has major benefits on our bodies. Choosing your carbs wisely could help you to ward off disease, keep the excess pounds at bay and improve your fitness performance.

So, what are the benefits of this underrated food group?:

  • Essential for our cognitive skills – carbs are the only fuel that our brains can utilise, so without this our brain health and memory deteriorate.
  • Vital source of fuel for exercisers – they are your body’s preferred fuel for energy. Having the right fuel at the right time is critical to performance.
  • Helps ward off food cravings – eating the right carbs will help keep to minimise potential sugar peaks and troughs.

So, it’s not about omitting carbohydrates from your diet entirely, it’s about making the right choices based on your own activity levels and objectives.

Check out the following top facts to help you eat smart and rebuild your friendship with the good guys:

  • The general recommendation is that around 50-60% of your diet should be carbohydrates. These should mainly be vegetables, some fruit, bread and grains.
  • If you’re trying to slim down, opt for veg like broccoli, tomatoes and peppers with a small helping of slow-release carbs like sweet potato or brown rice.
  • If you’re training hard you may need a steady intake of carbs throughout the day, plus a carb-based pre-workout snack.
  • For those who are training, it is recommended that you consume about 5g of carbs per kilo of body weight.
  • The top carb champs are oats, spelt, legumes, millet, wild rice, wholemeal bread, pearl barley and quinoa.
July 5, 2013

THE WONDER OF WALNUTS.

Walnuts

A recent study suggests that eating walnuts a couple of times a week could reduce your risk of type 2 diabetes.

The study of almost 140,000 women found that snacking on 28g of walnuts twice a week slashed the risk by 24%.

For an extra nutritional boost, opt for raw over roasted nuts.